Athletes,
First off the answer is no. This day will not effect your competition. If anything it will ready your body for the fun to come!
Jared – FTCF
A. Warmup
Coaches Choice
B. WOD
1RM OHS
1RM Benchpress
Depending on your weakness pick one of the following
Pistols
Double Unders
Kipping/Butterfly pullups
Competition athletes please be careful with the pullup work. That will possibly effect your performance. But remember…our warmups sometimes have 20+ pullups in them!